By Kay Leaman, Health Architect, HealthyDay HealthyLife
Welcome to the holidays! Whether you’re traveling, preparing for company, being separated from family or experiencing heartache during this season, one thing we all have in common is the stress the demands of this season create. Lists and credit card statements grow and family dynamics become future memories.
Short-term stress can be very beneficial. It’s true. A certain level of stress can be healthy and given the fact we can’t escape stress, this is good news. Stress triggers hormone responses by releasing cortisol and adrenaline, produced in the adrenal glands. Optimal levels of the hormones can make us feel alive and activate better performance and focus. However, the World Health Organization has called stress the ‘epidemic of the 21st century.’ Research shows that ignored or mismanaged stress can lead to serious issues.
I’ve experienced the effects of long-term (ignored and mismanaged) stress. My body refused to release fat, I had low adrenals (bordering on adrenal failure), low thyroid function, and a compromised immune system. Through this journey, I’ve learned how to recognize ongoing stress and how to manage it. This has not been a short journey, but it has brought a very clear realization to the importance of self-care. If I fail to take care of myself, I will be unable to care for those around me or enjoy the life I have yet to live. And, since I now care for my mom, it becomes all the more important.
Problems both physically and psychologically can arise when we are unable to return to a state of calm. Elevated levels of cortisol suppress our immune system by reducing production of white blood cells which slows/delays our response to infection.
Effects of long term stress:
• Can influence a rise in insulin levels causing lower blood sugar which triggers cravings
• Stimulates appetite causing weight gain
• Affects our gut and immune system
• Long term stress can affect our adrenal system
How we can manage stress:
– Take a break! Feelings of overwhelm is a signal of stress. Take a break, call a friend, go for a short walk, etc.
– Listen to calm music (can lower blood pressure). Research shows classical can work wonders. I prefer smooth jazz or instrumental music.
– Put away electronics at least two hours before going to sleep. A good night’s sleep has many benefits.
– Exercise such as walking, yoga, or recreational sports. How about dancing?
– Clear your mind. Let your stressful feelings spill out of your mouth so it doesn’t build up. No-one to talk to? Let it spill out on a piece of paper and then burn it!
– Eat less candy and more veggies. Eating well supports a healthy immune system, stabilizes energy levels
and helps with a better overall demeanor. Approximately 95% of receptors for serotonin (a chemical tied to happiness) are found in the lining of our gut.
– Cut back on caffeine and increase water intake
– LAUGH and SMILE!
– Chewing gum has shown it can reduce anxious feelings, fatigue and improve mood (Not a gum chewer? Suck on a piece of hard candy.).
– Breathe. 4-5 long deep (belly) breaths can stop cortisol output.
Lastly, think about preparing ahead of time. Creating lists and choosing to not procrastinate can help to make the actual holiday calmer and happier. The last thing I recommend is to start a gratitude journal or a positive journal. Write a positive statement about what you like best about family members, the holidays, gifts, and how it feels to give to others.
Blessings to each of you this holiday season. Kay Leaman, HealthyDay HealthyLife succeed@healthydayhealthylife.com.
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